Creatine is an old acquaintance of people who exercise in order to increase muscle. Evaluate in our own meat the effectiveness of a supplement is useless, especially because we surely accompany it with a strict exercise regime that will prevent us from distinguishing its net impact. That is why, if we ask ourselves to what extent the creatine works, we need to study it rigorously.
Not so effective. And the verdict of the last study that has tested this substance It has not been favorable. In a study that included a 12 -week training program and the consumption of 5 grams daily of creatine supplement were not observed relevant differences between those who took the substance and those who did not.
“We have shown that taking five grams of creatine supplement per day does not make any difference in the amount of muscle mass that people earn when performing resistance training,” explained in a press release Mandy Hagstrom, co -author of the study. “The benefits of creatine could have been overestimated in the past due to methodological problems,” the researcher adds
Creatine. Creatine, or α-methyl guanido-acetic acidit is a compound that can be found naturally in our body, especially in the muscles and cells of our nervous system; And also in some foods, such as red meat, fish and shellfish.
Creatine molecules are formed from three amino acids and Stores phosphocreatinemainly in the muscles. There is used as a source of energy. That is why the creatine supplement is used to obtain better results when exercising and gaining muscle mass.
54 participants. The recommended maintenance dose of this supplement is between three and five grams per day. The 54 study participants, aged between 18 and 50, were divided into two groups, some would begin to take five grams Creatine Monohydrate (CRM) first and a week later they would start a 12 -week resistance program. The second group would also face this exercise program, but without the supplement.
The food of both groups was monitored to verify that there were no relevant differences in their diet.
Both groups increased their muscle mass, but they did it in a similar way, about two kilos won during the period. The details of the study were Published in an article In the magazine Nutrients.
The problem is in the water. Part of the study key is in time: that the experimental group (the one who took the supplement) began this “treatment” before training allowed the team to test (and verify) a hypothesis, that a part of the muscle increase that we associate with creatine is due to a greater water retention.
The team observed that, during this first week, indeed, the group (and especially women in this) began to gain muscle mass, a 0.5 kg difference that dissipated after starting training. Hagstrom pointed out, of course, that more studies are still necessary to understand the impact of water retention associated with the consumption of this supplement.
Dose question? The study responsible for the study suggests that, in addition to water retention, the chosen dose could also have had effect on the results. The five grams daily represent the upper limit of the recommended daily maintenance dose, but those who consume This supplement They often resort to a “load phase” that implies consumption between 20 and 25 grams of the supplement per day.
This possibility was discarded by the equipment since these consumption levels, they explain, can cause gastrointestinal problems and is not necessary to achieve saturation levels. However, they affect the need to carry out additional studies with intermediate doses, for example of 10 grams.
They also point out that longer -term studies could help us better understand the impact of creatine supplements on the increase in muscle mass.
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